Workout 1

This run is called a fartlek. It is a continuous run in which you alternate between running at a quick pace and a jog. (A jog should be slower than your race pace.)

5 minute warmup jog + stretch
:30 jog
:30 race pace
1:00 jog
1:00 race pace
1:30 jog
1:30 race pace
2:00 jog
2:00 race pace
1:30 jog
1:30 race pace
1:00 jog
1:00 race pace
:30 jog
:30 race pace
5 minute slow jog cool down + stretch

Workout 2

5 minute warmup job + stretch
1600 m. @ race pace
3 minute rest
1600 m. @ race pace
3 minute rest
800 m. @ race pace
3 minute rest
800 m. @ race pace
Cool down + stretch

Workout 3

5 minute warmup job + stretch
400 m. repeats - Run 8 400s at race pace with 2 minute rest in between each lap.
Cool down + stretch